confused about the sequence. is it tall snatch + 2 snatch balance once or 1x3? or is it ts + 2 sb + heavy single sb + 85% of heavy sb x 1 x 3? am i making this harder than it should be?

xuan mai

2008-08-21

My globo-gym does not have racks, only a couple of squat cages. I'm not so confident with bailing on an OHS in a squat cage.

So, for the overhead squat, is there a better way (other than snatching it - a heavy single OHS is much greater than my max snatch) of getting the bar over my head other than cleaning it, push jerking it up, lowering it to my back and then push pressing it back up with the wide grip? It's...well...so taxing that way. :)

Also, I'm flexible enough to OHS with a clean grip - would that suffice?

Justin

2008-08-21

Xuan Mai, come to the Brooklyn Box... Greg, Leslie, and I will be doing this and you can bail all you want!!!!

Matt Wichlinski

2008-08-21

first sequence is slightly confusing

Niko

2008-08-21

What is Flutter-kicks?

Greg Everett

2008-08-21

Ken - Do a tall snatch; bring the bar to the back of your neck; do 2 snatch balances. Work up to a set with the heaviest tall snatch you're able to do (I changed the wording on the workout just now - it was confusing).Xuan Mai -You'll be fine in a squat rack. Just try it and get comfortable. Niko - Lie on your back; elevate your feet with straight legs to a few inches off the floor; lift one leg slightly while lowering the other to just off the floor and alternate quickly - think of it as finning in the water.

Jonathan -Inflexibility is the most likely reason for your falling forward during OHSs. Keeping doing the OHS as much as possible; increase (or add) ankle, hip and shoulder flexibility work, and make sure you understand the correct positioning for both your body and the bar in that movement.

As a few others have noted, this was humbling. I found it very difficult to get the bar moving with only a shrug. The snatch balances were much easier than the tall snatch. In OHS balance was definitely the issue, not weight. As for metcon, I find it very difficult to do situps after gassing myself on the rower. I'm choosing to see "lots of room for improvement" as a good thing.

Mike Donnelly

2008-08-23

Tall Sn + 2Sn Bal: 65; 45X1X3
OHS: 95; 80X2X3
Chin: 12, 4+4+4, 6+6

Metcon: 12:42

Greg Everett

2008-08-23

Jody - The idea with the tall snatches is NOT to get the bar moving - it's to get YOU moving down.

Jody Woodland

2008-08-23

I see how that works with the tall clean since you start out holding the bar roughly at the height you'll receive it in the rack. The demo video shows that quite clearly.

In the tall snatch, doesn't receiving the bar overhead necessitate quite a bit more lifting of the bar?

Greg Everett

2008-08-24

Jody - Yes, the bar does have to move up, but that will happen as a natural reaction to you pulling against it to get yourself down. I just said that because the way I read your post made it seem like you were trying to bring the bar up more than you should be. My misinterpretation.